2분할 | Workout Programs | Boostcamp App |

2분할

by 정수 박.

Program Description

송이누나 2분할

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 27, 2024 02:48

Last Edited

Jun 17, 2024 08:24

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

down_app

Day 1

1

Squat (Barbell)

4 Sets

3-5 Reps

@9

2

Stiff Leg Deadlift

4 Sets

6-10 Reps

@9

3

Leg Press (45 Degrees)

4 Sets

10-15 Reps

@9

4

Lying Leg Curl

4 Sets

8-12 Reps

@9

5

Hip Thrust (Barbell)

4 Sets

8-12 Reps

@9

Day 3

1

Deadlift (Barbell)

4 Sets

3-5 Reps

@9

2

Lunge (Barbell)

4 Sets

6-10 Reps

@9

3

Lying Leg Curl

4 Sets

6-12 Reps

@9

4

Hip Abductor (Machine)

4 Sets

8-12 Reps

@9

5

Leg Extension

4 Sets

8-12 Reps

@9

Day 4

1

Chest Fly (Machine)

4 Sets

8-12 Reps

@9

2

Seated Row (Cable)

4 Sets

8-12 Reps

@9

3

Single Arm Iso Row

4 Sets

8-12 Reps

@9

4

Rear Delt Fly (Machine)

4 Sets

8-12 Reps

@9

5

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

@9

6

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@9

Day 2

1

Chest Press (Machine)

4 Sets

6-10 Reps

@9

2

Lat Pulldown

4 Sets

6-10 Reps

@9

3

Single Arm Iso Row

4 Sets

8-12 Reps

@9

4

Seated Shoulder Press (Dumbbell)

4 Sets

6-10 Reps

@9

5

Bicep Curl (Barbell)

3 Sets

8-12 Reps

@9

6

Skull Crusher

3 Sets

8-12 Reps

@9